A weight loss nutritionist known for her incredible meal prep has shared three ways she swears by for permanent weight loss.
Angela Borges, from Melbourne, has hundreds of clients looking for lasting effects from their healthy eating – and she says she always tells them the same three things.
‘Weight loss is 90 percent mental and 10 percent physical,’ said Ang on Instagram.
‘You can’t create a healthy lifestyle with a poor mindset.’
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A weight loss nutritionist known for her incredible meal prep has shared her three tricks for permanent weight loss (Angela Borges pictured)
1. Consistency over perfection
The first thing Ang says he always tells his clients is that consistency is more important than perfection.
‘Learn how to show up for yourself even when you don’t feel like it,’ she says.
‘It’s easy to do hard things when you’re motivated but it’s also very easy to throw in the towel when the motivation isn’t there.’
The best thing to do if you’re aiming for consistency rather than perfection is to use the 80/20 approach.
This means that 80 percent of the time, you eat healthily, and the remaining 20 percent of the time you can enjoy ‘soul food’.
The first thing Ang says he always tells his clients is that consistency is more important than perfection (picture), and your mind is far more important than what you eat and drink
2. Choose your non-negotiable items
Second, Ang says you have to choose the non-negotiables and ‘make them happen no matter what life throws at you’.
‘These are simple and realistic things to do, and they’re there to keep you accountable and get you one step closer to your goals,’ she explains.
If you want to make healthy changes, Ang says this is ‘the key to creating your own momentum’.
‘I have mine every day and this is something I teach in my signature programme,’ he says.
Your non-negotiables might be to eat five different fruits and vegetables each day or to get 10,000 steps.
Either way, you need to make sure you go through it every day.
Second, Ang (pictured) says you have to choose the non-negotiables and ‘make it happen no matter what life throws at you’
3. See failure as feedback
Finally, Ang says that if you see failure as feedback, you’re more likely to succeed in your weight loss journey.
‘If something doesn’t go as you hoped, look at what didn’t work and how you can improve instead of letting this get you down and and trigger more bad eating choices,’ he says.
‘This is a huge mindset shift that will really change your life.’
An Australian nutritionist has revealed her top tips for keeping your meal prep under an hour, and her dream winter staples (Angela from The Healthy Diary pictured)
Previously, Ang shared tips on why meal prep is a great way to save time during the work week, and if you spend just one hour on the weekend, you can save at least five hours during the week.
The first thing Ang says you must do if you want to prepare food well and quickly is to plan ahead.
‘Determine what ingredients take longer to cook and organize your flow in the kitchen,’ explained Ang.
‘For example, you might want to chop your vegetables while something is cooking in the oven to multitask and save time.’
Once everything is set up, you are ready to start preparing your food.
Angela says meal prep is a great way to save time during the work week, and if you spend just one hour on the weekend, you can save at least five hours during the week.
Angela recommends choosing simple meals with few ingredients if you are new to food preparation.
‘If I’m making more than one dish, I try to choose something with similar ingredients,’ says the nutritionist.
‘For example, I made a vegetarian Caesar salad and a burger bowl today, both with the same ingredients.’
You can also do this with something like spaghetti bolognese and ground chili.
‘If I’m making more than one meal, I try to choose something with similar ingredients,’ says the nutritionist (two typical weekly meals she pictured)
When you have all your ingredients chopped and ready to cook, it’s time to decide what to put in the oven or air fryer first.
‘While this food is cooking, focus on other elements of your meal,’ says Angela.
This might include making sauces or dressings, or arranging your vegetables.
‘Use different cooking appliances at the same time including the oven, air fryer and stove to maximize time,’ says Angela.
This means you don’t have to waste all of Sunday in the kitchen.
When it comes to preparing your meals, Angela says you need to focus on meal preparation and only meal preparation
When many people prepare a meal, Angela says they often get distracted or distract themselves.
But, if you want to finish it in a short time, you should ‘avoid any distractions and give all your attention to your preparation for that one hour’.
Angela recently prepared a buddha bowl with kewpie-like toasted sesame mayo and chicken soup for the work week.
It took him less than an hour to put together this weekly food selection.
Finally, Angela (pictured) says if you have a dishwasher, you really need to use it to maximize your food preparation
While some people think that to prepare a healthy meal, it needs to be all fresh, Angela says you can include some prepackaged items and still be nutritious.
‘Salad mixes, things like brown rice and pre-cooked pasta are all healthy and save you valuable time in the kitchen,’ she says.
Angela often accompanies meals such as her buddha bowl with prepackaged rice and prepackaged salad leaves.
Finally, Angela says if you have a dishwasher, you really need to use it to maximize your food preparation.
‘A dishwasher will save you a lot of time when cleaning,’ says Angela.
‘Put all the dirty bowls, plates, utensils, cutlery in the dishwasher as you go, and it means you don’t have to waste half an hour at the end cleaning them.’